25+ High-Protein One Sheet Pan Meals

In the quest for healthy and convenient meals, one-pan dinners have become a popular solution for busy individuals and families. Among these, sheet pan meals stand out for their simplicity and versatility. By combining a protein source with a variety of vegetables on a single baking sheet, you can create a complete and balanced meal with minimal cleanup. This comprehensive guide presents over 25 high-protein one-sheet-pan meal recipes with full ingredients and instructions, perfect for anyone looking to boost their protein intake without spending hours in the kitchen.

The Power of Protein

Protein is an essential macronutrient that plays a crucial role in building and repairing tissues, making enzymes and hormones, and supporting overall health. Including an adequate amount of protein in your meals can help you feel fuller for longer, which can aid in weight management. High-protein meals are also vital for muscle growth and recovery, making them an excellent choice for active individuals.

Sheet Pan Meal Basics

The beauty of sheet pan meals lies in their simplicity. The basic formula is to combine a protein, vegetables, a healthy fat, and seasonings on a single sheet pan and roast until everything is cooked through. This method not only saves time on cooking and cleaning but also allows the flavors of the ingredients to meld together, creating a delicious and cohesive dish.

Tips for successful sheet pan cooking:

• Choose the right pan: A large, rimmed baking sheet is essential to prevent juices from spilling over.
• Don’t overcrowd the pan: Give your ingredients enough space to roast rather than steam. Use two pans if necessary.
• Cut ingredients to a similar size: This ensures even cooking.
• Consider cooking times: Add ingredients with longer cooking times to the pan first, then add quicker-cooking items later.

High-Protein Sheet Pan Recipes

1. Chicken Shawarma Sheet Pan Dinner

Protein: 40g per serving | Calories: 370.5 | Prep: 10 min | Cook: 33 min | Total: 45 min | Serves: 4

This flavorful, high-protein meal features juicy chicken thighs, chickpeas, and roasted vegetables, all seasoned with warm Middle Eastern spices and roasted together on one sheet pan for easy cleanup. [1]

Ingredients:

• 1½ pounds boneless skinless chicken thighs, cut into 1-inch pieces
• 1 small red onion, cut into 1-inch pieces
• 1 red bell pepper, cut into 1-inch pieces
• 2 carrots, peeled and cut into ¼-inch pieces (about 1 cup)
• 15 ounce can chickpeas, rinsed and drained
• 1 tablespoon extra virgin olive oil
• 1½ teaspoons smoked paprika
• 1½ teaspoons cumin
• ½ teaspoon red pepper flakes (optional)
• ¾ teaspoon garlic powder
• ¾ teaspoon onion powder
• ¾ teaspoon dried oregano
• ½ teaspoon ground cinnamon
• 1½ teaspoon kosher salt
• Tzatziki or white sauce for serving (optional)

Instructions:

1. Preheat the oven to 425°F.
2. Add the chicken, veggies, and chickpeas to a large mixing bowl. Drizzle with the olive oil and season with the spices and salt. Mix to evenly combine.
3. Transfer the entire mixture onto a rimmed baking sheet and spread into an even layer.
4. Transfer the baking sheet to the oven and roast for 30-35 minutes, until the chicken is cooked through and the vegetables are tender. Broil for the last 2 minutes for an extra char if desired.
5. Remove from the oven. Serve with tzatziki or white sauce, if desired.

Nutrition per serving (1½ cups): Calories: 370.5 kcal | Carbohydrates: 23.5g | Protein: 40g | Fat: 13g | Saturated Fat: 2.5g | Fiber: 7.5g

2. Sheet-Pan Turkey Meatballs with Zucchini & Potatoes

Protein: 44g per serving | Calories: 547 | Prep: 35 min | Cook: 15 min | Total: 50 min | Serves: 4

These turkey meatballs are loaded with protein and spanakopita-inspired flavors thanks to the feta, spinach, garlic, and lemon zest. Fiber-rich roasted potatoes and zucchini add heartiness to this complete meal. [2]

Ingredients:

• Cooking spray
• ½ cup whole-wheat panko breadcrumbs
• ⅓ cup whole milk
• 1 pound ground turkey
• ½ cup crumbled feta cheese
• ⅓ cup chopped fresh spinach
• 1 large egg, lightly beaten
• 1 large clove garlic, grated (about ½ teaspoon)
• 1 teaspoon grated lemon zest
• 1½ teaspoons ground pepper, divided
• ¾ teaspoon salt, divided
• 12 ounces baby gold potatoes, scrubbed and halved (about 2½ cups)
• 2 tablespoons extra-virgin olive oil, divided
• 1½ teaspoons granulated garlic, divided
• 1 teaspoon dried oregano, divided
• 2 medium zucchini, cut into 1-inch-thick half-moons (about 3½ cups)
• ¾ cup whole-milk plain Greek yogurt
• 2 tablespoons chopped fresh flat-leaf parsley, plus more for garnish
• 1 tablespoon lemon juice, plus lemon wedges for serving

Instructions:

1. Preheat oven to 450°F with racks in top third and lower third positions. Coat a large rimmed baking sheet with cooking spray.
2. Stir panko and milk together in a large bowl. Let stand, stirring occasionally, until the panko has absorbed the milk, about 5 minutes. Add ground turkey, feta, spinach, egg, grated garlic, lemon zest, ½ teaspoon pepper, and ½ teaspoon salt; gently mix with clean hands until combined.
3. With damp hands, roll the turkey mixture into 16 (about 1½-ounce; 2-inch) meatballs; place on the prepared baking sheet, spacing at least 1 inch apart. Refrigerate, uncovered, until ready to use.
4. Toss halved potatoes with 1 tablespoon oil, ¾ teaspoon granulated garlic, ½ teaspoon pepper, and ½ teaspoon oregano in a medium bowl. Spread in an even layer on a separate large rimmed baking sheet. Roast the potatoes on the lower rack until lightly browned, about 8 minutes.
5. Meanwhile, toss sliced zucchini with ¼ teaspoon pepper and the remaining 1 tablespoon oil, ¾ teaspoon granulated garlic, and ½ teaspoon oregano in the reserved bowl.
6. Stir the potatoes, add the zucchini mixture, and spread into an even layer; return to the lower rack. Generously coat the meatballs with cooking spray and transfer to the top oven rack. Roast until the vegetables are almost tender, about 7 minutes.
7. Without removing the baking sheets, increase oven temperature to broil. Broil until the meatballs are browned and an instant-read thermometer inserted into the thickest parts registers 165°F, 3 to 5 minutes. Sprinkle the vegetables with the remaining ¼ teaspoon salt.
8. Combine yogurt, 2 tablespoons parsley, 1 tablespoon lemon juice, and ¼ teaspoon pepper in a small bowl; stir until smooth. Spread about 3 tablespoons yogurt mixture on each of 4 plates. Top with the roasted vegetables and meatballs. Garnish with parsley and serve with lemon wedges.

Nutrition per serving: Calories: 547 kcal | Carbohydrates: 31g | Protein: 44g | Fat: 29g | Fiber: 5g

3. Mini Meatloaves with Green Beans & Potatoes

Protein: 29g per serving | Prep: 20 min | Cook: 20 min | Total: 40 min

This complete sheet pan meal features individual meatloaves with roasted potatoes and green beans. It’s adaptable and can be customized with your favorite vegetables. [3]

Ingredients:

• 1½ pounds ground beef (90% lean)
• ½ cup breadcrumbs
• 1 egg
• ¼ cup ketchup, plus more for topping
• 2 tablespoons Worcestershire sauce
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1 teaspoon salt
• ½ teaspoon black pepper
• 1½ pounds baby potatoes, halved
• 1 pound green beans, trimmed
• 3 tablespoons olive oil
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F. Line a large baking sheet with parchment paper.
2. In a large bowl, combine ground beef, breadcrumbs, egg, ¼ cup ketchup, Worcestershire sauce, garlic powder, paprika, salt, and pepper. Mix until just combined.
3. Form the mixture into 4-6 mini meatloaves and place on one side of the prepared baking sheet.
4. Toss potatoes and green beans with olive oil, salt, and pepper. Arrange around the meatloaves.
5. Brush the tops of the meatloaves with additional ketchup.
6. Bake for 20 minutes, or until the meatloaves reach an internal temperature of 160°F and the vegetables are tender.

4. Greek Sheet Pan Chicken Dinner

Protein: 26g per serving | Calories: 454 | Prep: 15 min | Cook: 45 min | Total: 1 hour | Serves: 6

This Mediterranean-inspired sheet pan features juicy chicken thighs with vibrant vegetables, olives, and feta cheese, all seasoned with a bright lemon-herb marinade. [4]

Ingredients:

• 6 chicken thighs, bone-in, skin-on
• ½ cup olive oil
• 1 lemon, juiced (about 3 tablespoons)
• 4 garlic cloves, minced
• 2 teaspoons dried oregano
• 1 teaspoon dried thyme
• 1 teaspoon Dijon mustard
• 1 teaspoon kosher salt
• ½ teaspoon freshly ground black pepper
• 1 medium zucchini, halved lengthwise and sliced
• 1 yellow bell pepper, chopped into 1-inch pieces
• ½ large red onion, thinly sliced into wedges
• 1 pint cherry or grape tomatoes
• ½ cup kalamata olives, pitted
• ¼ cup feta cheese
• 2 tablespoons finely chopped fresh parsley

Instructions:

1. Preheat oven to 425°F.
2. In a large bowl, whisk together olive oil, lemon juice, garlic, oregano, thyme, Dijon mustard, salt, and pepper.
3. Add chicken thighs to the marinade and coat well. Let marinate for at least 15 minutes (or up to 24 hours in the refrigerator).
4. Arrange chicken thighs on a large rimmed baking sheet. Add zucchini, bell pepper, red onion, and tomatoes around the chicken.
5. Drizzle any remaining marinade over the vegetables.
6. Roast for 40-45 minutes, until the chicken reaches an internal temperature of 165°F and the vegetables are tender.
7. Remove from oven and scatter olives and feta cheese over the top. Garnish with fresh parsley before serving.

5. Sheet Pan Honey Glazed Salmon with Asparagus

Protein: 25g per serving | Prep: 10 min | Cook: 15-20 min | Total: <30 min

 

Sweet and savory honey-glazed salmon cooks alongside asparagus for a quick, healthy meal that’s ready in less than 30 minutes. [5]

 

Ingredients:

 

• 4 salmon fillets (6 ounces each), wild-caught
• 1 pound asparagus, trimmed
• 2 tablespoons olive oil
• Salt and pepper to taste
• 3 tablespoons honey
• 2 tablespoons coconut aminos (or soy sauce)
• 2 cloves garlic, minced
• 1 teaspoon cornstarch
• 1 tablespoon water
• 1 lemon, sliced
• 2 green onions, sliced

 

Instructions:

 

1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
2. Arrange salmon fillets and asparagus on the baking sheet. Drizzle asparagus with olive oil and season everything with salt and pepper.
3. In a small saucepan, combine honey, coconut aminos, and garlic. Bring to a simmer over medium heat.
4. Mix cornstarch with water and add to the sauce. Stir until thickened, about 1-2 minutes.
5. Brush the honey glaze over the salmon fillets.
6. Bake for 12-15 minutes, until the salmon flakes easily with a fork and the asparagus is tender.
7. Garnish with lemon slices and green onions before serving.

 

6. Sheet Pan Pork Tenderloin with Potatoes and Asparagus

Protein: 37g per serving

 

This family-favorite meal features tender pork with a flavorful spice rub, roasted alongside baby potatoes and asparagus. [5]

 

Ingredients:

 

• 1½ pounds pork tenderloin
• 1½ pounds Yukon gold baby potatoes, halved
• 1 pound asparagus, trimmed
• 3 tablespoons olive oil, divided
• 1 teaspoon chili powder
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• ½ teaspoon chipotle powder
• 1 teaspoon salt
• ½ teaspoon black pepper
• 2 tablespoons mayonnaise
• 2 tablespoons whole grain mustard

 

Instructions:

 

1. Preheat oven to 425°F.
2. In a small bowl, combine chili powder, onion powder, garlic powder, chipotle powder, salt, and pepper. Rub the spice mixture all over the pork tenderloin.
3. Toss potatoes with 2 tablespoons olive oil and arrange on a large baking sheet. Place the pork tenderloin in the center.
4. Roast for 15 minutes.
5. Remove from oven, add asparagus to the pan, drizzle with remaining 1 tablespoon olive oil, and return to oven for another 10-15 minutes, until pork reaches an internal temperature of 145°F.
6. Let pork rest for 5 minutes before slicing.
7. Mix mayonnaise and mustard together and serve alongside the pork and vegetables.

 

7. One Pan Roasted Chicken Veggie Bake

Protein: 35g per serving

 

A classic and comforting sheet pan meal with tender chicken thighs and roasted root vegetables seasoned with fresh herbs. [5]

 

Ingredients:

 

• 2 pounds chicken thighs, bone-in, skin-on
• 2 cups baby carrots
• 1 pound green beans, trimmed
• 1½ pounds baby red potatoes, halved
• 1 red onion, cut into wedges
• 4 garlic cloves, minced
• 3 tablespoons olive oil
• 2 tablespoons fresh rosemary, chopped
• 2 tablespoons fresh thyme leaves
• 1 teaspoon salt
• ½ teaspoon black pepper

 

Instructions:

 

1. Preheat oven to 425°F.
2. In a large bowl, combine carrots, green beans, potatoes, red onion, and garlic.
3. Drizzle with olive oil and toss with rosemary, thyme, salt, and pepper.
4. Spread vegetables on a large baking sheet and nestle chicken thighs among them.
5. Roast for 35-40 minutes, until chicken reaches 165°F internal temperature and vegetables are tender and golden.

 

8. Sheet Pan Steak Fajitas

Prep: 10 min | Cook: 15 min | Total: 25 min

Quick and easy fajitas with tender steak, bell peppers, and onions, all cooked on one sheet pan. [6]

Ingredients:

• 1½ pounds flank steak or sirloin, sliced into strips
• 3 bell peppers (assorted colors), sliced
• 1 large onion, sliced
• 3 tablespoons olive oil
• 2 tablespoons lime juice
• 2 teaspoons chili powder
• 1 teaspoon cumin
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• ½ teaspoon salt
• ¼ teaspoon black pepper
• Tortillas, for serving
• Optional toppings: sour cream, guacamole, salsa, cheese

 

Instructions:

 

1. Preheat oven to 425°F.
2. In a large bowl, combine olive oil, lime juice, chili powder, cumin, garlic powder, paprika, salt, and pepper.
3. Add steak strips, bell peppers, and onions to the bowl and toss to coat.
4. Spread mixture on a large baking sheet in a single layer.
5. Roast for 12-15 minutes, stirring halfway through, until steak is cooked to desired doneness and vegetables are tender.
6. Serve with warm tortillas and your favorite toppings.

9. Sheet Pan Garlic Butter Steak Bites with Veggies

Cook: 30 min

A satisfying meal with steak bites, green beans, and new potatoes, all coated in garlic butter. [7]

Ingredients:

• 1½ pounds sirloin steak, cut into 1-inch cubes
• 1 pound green beans, trimmed
• 1 pound baby new potatoes, halved
• 4 tablespoons butter, melted
• 4 cloves garlic, minced
• 1 teaspoon Italian seasoning
• Salt and pepper to taste
• Fresh parsley, chopped

 

Instructions:

 

1. Preheat oven to 400°F.
2. Arrange potatoes on a large baking sheet and roast for 15 minutes.
3. Meanwhile, combine melted butter, garlic, Italian seasoning, salt, and pepper in a bowl.
4. Add steak bites and green beans to the pan with potatoes. Drizzle with garlic butter mixture and toss to coat.
5. Return to oven and roast for another 12-15 minutes, until steak is cooked to desired doneness and vegetables are tender.
6. Garnish with fresh parsley before serving.

10. Healthy Beef and Broccoli Sheet Pan

Cook: 30 min

A classic flavor combination made easy on a single sheet pan. [8]

Ingredients:

• 1½ pounds flank steak, thinly sliced
• 4 cups broccoli florets
• 3 tablespoons olive oil, divided
• ¼ cup soy sauce
• 2 tablespoons honey
• 3 cloves garlic, minced
• 1 teaspoon fresh ginger, grated
• 1 tablespoon cornstarch
• Sesame seeds for garnish

 

Instructions:

 

1. Preheat oven to 425°F.
2. In a bowl, whisk together soy sauce, honey, garlic, ginger, and cornstarch.
3. Toss steak slices with half the sauce and 2 tablespoons olive oil.
4. Spread steak on a baking sheet and roast for 10 minutes.
5. Toss broccoli with remaining 1 tablespoon olive oil and add to the pan with steak.
6. Drizzle remaining sauce over everything and roast for another 8-10 minutes.
7. Garnish with sesame seeds before serving.

11. Sheet Pan Sausage and Veggies

Protein: 22g per serving

A simple and healthy meal with sausage, sweet potato, broccoli, and bell peppers. [9]

Ingredients:

 

• 1 pound Italian sausage (chicken or turkey), sliced
• 2 large sweet potatoes, cubed
• 2 cups broccoli florets
• 2 bell peppers, chopped
• 1 red onion, chopped
• 3 tablespoons olive oil
• 1 teaspoon Italian seasoning
• ½ teaspoon garlic powder
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F.
2. Toss sweet potatoes with 2 tablespoons olive oil, salt, and pepper. Spread on a baking sheet and roast for 15 minutes.
3. Add sausage, broccoli, bell peppers, and onion to the pan. Drizzle with remaining olive oil and season with Italian seasoning, garlic powder, salt, and pepper.
4. Roast for another 20-25 minutes, until sausage is cooked through and vegetables are tender.

12. Sheet Pan Shrimp Fajitas

Protein: 14g per serving | Cook: 20-30 min

 

Quick-cooking shrimp with bell peppers and onions make for a fast and flavorful meal. [10]

 

Ingredients:

 

• 1½ pounds large shrimp, peeled and deveined
• 3 bell peppers, sliced
• 1 large onion, sliced
• 3 tablespoons olive oil
• 2 tablespoons lime juice
• 2 teaspoons chili powder
• 1 teaspoon cumin
• 1 teaspoon garlic powder
• ½ teaspoon paprika
• Salt and pepper to taste
• Tortillas for serving

 

Instructions:

 

1. Preheat oven to 425°F.
2. In a large bowl, combine olive oil, lime juice, chili powder, cumin, garlic powder, paprika, salt, and pepper.
3. Add bell peppers and onions, toss to coat, and spread on a baking sheet.
4. Roast for 10 minutes.
5. Add shrimp to the pan and toss everything together.
6. Return to oven and roast for 8-10 minutes more, until shrimp are pink and cooked through.
7. Serve with warm tortillas.

 

13. Sheet Pan Mediterranean Cod

Cook: 30 min

 

Buttery cod bakes alongside a medley of Mediterranean vegetables for an easy, healthy dinner. [11]

 

Ingredients:

 

• 4 cod fillets (6 ounces each)
• 2 cups cherry tomatoes
• 1 zucchini, sliced
• 1 yellow squash, sliced
• 1 red onion, sliced
• ½ cup kalamata olives
• 3 tablespoons olive oil
• 3 cloves garlic, minced
• 1 teaspoon dried oregano
• ½ teaspoon dried basil
• Salt and pepper to taste
• Lemon wedges for serving

 

Instructions:

 

1. Preheat oven to 400°F.
2. Arrange vegetables on a large baking sheet. Drizzle with 2 tablespoons olive oil and season with garlic, oregano, basil, salt, and pepper. Toss to combine.
3. Roast for 15 minutes.
4. Place cod fillets on top of the vegetables. Drizzle with remaining olive oil and season with salt and pepper.
5. Return to oven and bake for 12-15 minutes, until fish flakes easily with a fork.
6. Serve with lemon wedges.

 

14. Sheet Pan Tofu with Chickpeas

Prep: 10 min

 

A protein-packed vegetarian meal with crispy tofu, chickpeas, and tomatoes. [12]

 

Ingredients:

 

• 1 block (14 ounces) extra-firm tofu, pressed and cubed
• 1 can (15 ounces) chickpeas, drained and rinsed
• 2 cups cherry tomatoes
• 1 red onion, chopped
• 3 tablespoons olive oil
• 2 teaspoons smoked paprika
• 1 teaspoon cumin
• 1 teaspoon garlic powder
• Salt and pepper to taste
• Fresh herbs for garnish

 

Instructions:

 

1. Preheat oven to 425°F.
2. Arrange tofu cubes, chickpeas, tomatoes, and onion on a large baking sheet.
3. Drizzle with olive oil and season with smoked paprika, cumin, garlic powder, salt, and pepper. Toss to coat.
4. Roast for 25-30 minutes, stirring halfway through, until tofu is golden and crispy.
5. Garnish with fresh herbs before serving.

 

15. Sheet Pan Chicken and Veggies

Prep: 15 min

 

A simple, quick-prep meal with juicy chicken and perfectly tender vegetables. [13]

 

Ingredients:

 

• 4 boneless, skinless chicken breasts
• 2 cups broccoli florets
• 2 bell peppers, chopped
• 1 red onion, chopped
• 2 cups baby carrots
• 3 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon paprika
• Salt and pepper to taste

 

Instructions:

 

1. Preheat oven to 425°F.
2. Arrange chicken breasts and vegetables on a large baking sheet.
3. Drizzle with olive oil and season with garlic powder, onion powder, paprika, salt, and pepper.
4. Roast for 25-30 minutes, until chicken reaches 165°F internal temperature and vegetables are tender.

 

16. Sheet Pan Balsamic Chicken Veggie Bake

A high-protein, nutrient-dense meal loaded with tangy balsamic flavor. [13]

 

Ingredients:

 

• 4 boneless, skinless chicken breasts
• 2 cups Brussels sprouts, halved
• 2 cups cherry tomatoes
• 1 red onion, sliced
• ¼ cup balsamic vinegar
• 3 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon Italian seasoning
• Salt and pepper to taste

 

Instructions:

 

1. Preheat oven to 400°F.
2. In a bowl, whisk together balsamic vinegar, olive oil, garlic, Italian seasoning, salt, and pepper.
3. Place chicken and vegetables on a baking sheet. Pour balsamic mixture over everything and toss to coat.
4. Roast for 25-30 minutes, until chicken is cooked through and vegetables are caramelized.

 

17. Sheet Pan Chipotle Chicken Thighs with Broccoli

Simple and flavorful with a kick of chipotle, paired with roasted broccoli. [13]

 

Ingredients:

 

• 6 boneless, skinless chicken thighs
• 4 cups broccoli florets
• 1 red onion, sliced
• 3 tablespoons olive oil
• 2 teaspoons chipotle chili powder
• 1 teaspoon cumin
• 1 teaspoon garlic powder
• Salt and pepper to taste

 

Instructions:

 

1. Preheat oven to 425°F.
2. Arrange chicken thighs, broccoli, and onion on a baking sheet.
3. Drizzle with olive oil and season with chipotle powder, cumin, garlic powder, salt, and pepper.
4. Roast for 25-30 minutes, until chicken reaches 165°F and broccoli is tender and slightly charred.

 

18. Sheet Pan Artichoke Chicken with Goat Cheese

A tantalizing combination of tangy lemon-thyme flavor with creamy goat cheese. [13]

 

Ingredients:

 

• 6 boneless, skinless chicken thighs
• 1 can (14 ounces) artichoke hearts, drained and halved
• 2 cups cherry tomatoes
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 2 teaspoons fresh thyme
• 3 cloves garlic, minced
• 4 ounces goat cheese, crumbled
• Salt and pepper to taste

 

Instructions:

 

1. Preheat oven to 400°F.
2. Arrange chicken, artichokes, and tomatoes on a baking sheet.
3. Drizzle with olive oil and lemon juice. Season with thyme, garlic, salt, and pepper.
4. Roast for 25-30 minutes, until chicken is cooked through.
5. Remove from oven and sprinkle with goat cheese before serving.

 

19. One-Dish Chicken Fajita Bake

Enjoy the sizzle of your favorite Mexican dish with this easy fajita bake. [13]

 

Ingredients:

 

• 1½ pounds boneless, skinless chicken breasts, sliced
• 3 bell peppers, sliced
• 1 large onion, sliced
• 2 tablespoons olive oil
• 2 tablespoons fajita seasoning
• Juice of 1 lime
• Tortillas for serving
• Optional toppings: sour cream, cheese, salsa

 

Instructions:

 

1. Preheat oven to 425°F.
2. Toss chicken, bell peppers, and onions with olive oil, fajita seasoning, and lime juice.
3. Spread on a baking sheet in a single layer.
4. Roast for 20-25 minutes, until chicken is cooked through and vegetables are tender.
5. Serve with tortillas and your favorite toppings.

 

20. Chicken Bacon Ranch Sweet Potato Bake

A simple 7-ingredient recipe with bold flavors, ready in 35 minutes. [13]

 

Ingredients:

 

• 4 boneless, skinless chicken breasts
• 2 large sweet potatoes, cubed
• 6 strips bacon, chopped
• 3 tablespoons ranch seasoning
• 2 tablespoons olive oil
• 1 cup shredded cheddar cheese
• Green onions for garnish

 

Instructions:

 

1. Preheat oven to 400°F.
2. Toss sweet potatoes with 1 tablespoon olive oil and half the ranch seasoning. Spread on a baking sheet.
3. Place chicken breasts on the pan and brush with remaining olive oil and ranch seasoning.
4. Scatter bacon pieces around the chicken and sweet potatoes.
5. Roast for 25-30 minutes, until chicken reaches 165°F.
6. Sprinkle with cheese and return to oven for 2-3 minutes until melted.
7. Garnish with green onions.

 

21. One-Pan Teriyaki Chicken Veggie Bake

A healthy alternative to takeout with homemade teriyaki sauce. [13]

 

Ingredients:

 

• 4 boneless, skinless chicken breasts
• 2 cups broccoli florets
• 2 bell peppers, chopped
• 2 carrots, sliced
• 1 cup snap peas
• ½ cup teriyaki sauce (homemade or store-bought)
• 2 tablespoons olive oil
• Sesame seeds for garnish

 

Instructions:

 

1. Preheat oven to 400°F.
2. Arrange chicken and vegetables on a baking sheet.
3. Drizzle with olive oil and half the teriyaki sauce.
4. Roast for 20 minutes.
5. Brush chicken with remaining teriyaki sauce and roast for another 10 minutes, until chicken is cooked through.
6. Garnish with sesame seeds before serving.

 

22. Sheet Pan Breakfast with Sausage, Eggs, and Potatoes

Protein: 17.7g per serving | Calories: 371

 

Start your day with this hearty breakfast sheet pan featuring sausage, eggs, and crispy potatoes. [14]

 

Ingredients:

 

• 1 pound breakfast sausage (links or patties)
• 1½ pounds baby potatoes, halved
• 1 bell pepper, diced
• 1 onion, diced
• 3 tablespoons olive oil
• 8 large eggs
• Salt and pepper to taste
• Shredded cheese (optional)
• Fresh herbs for garnish

 

Instructions:

 

1. Preheat oven to 400°F.
2. Toss potatoes with 2 tablespoons olive oil, salt, and pepper. Spread on a large baking sheet and roast for 20 minutes.
3. Add sausage, bell pepper, and onion to the pan. Drizzle with remaining olive oil and roast for another 15 minutes.
4. Make 8 small wells in the mixture and crack an egg into each well.
5. Return to oven and bake for 8-10 minutes, until eggs are cooked to desired doneness.
6. Top with cheese if desired and garnish with fresh herbs.

 

23. Sheet Pan Teriyaki Chicken and Veggies

Cook: Under 30 min

 

An easy Asian-inspired meal with homemade teriyaki sauce. [15]

 

Ingredients:

 

• 4 boneless, skinless chicken breasts
• 2 cups broccoli florets
• 2 bell peppers, sliced
• 2 carrots, sliced
• 1 cup sugar snap peas
• 3 tablespoons olive oil
• For teriyaki sauce:
• ¼ cup soy sauce
• 2 tablespoons honey
• 2 tablespoons rice vinegar
• 1 tablespoon sesame oil
• 2 cloves garlic, minced
• 1 teaspoon fresh ginger, grated
• 1 teaspoon cornstarch

 

Instructions:

 

1. Preheat oven to 425°F.
2. In a small saucepan, whisk together soy sauce, honey, vinegar, sesame oil, garlic, ginger, and cornstarch. Simmer until thickened.
3. Arrange chicken and vegetables on a baking sheet. Drizzle with olive oil.
4. Brush chicken with half the teriyaki sauce.
5. Roast for 20-25 minutes, until chicken is cooked through.
6. Drizzle with remaining sauce before serving.

 

24. Sheet Pan Sesame Chicken and Veggies

Cook: Under 30 min

 

A quick, healthy one-pan meal with chicken, veggies, and a flavorful sesame sauce. [16]

 

Ingredients:

 

• 1½ pounds boneless, skinless chicken breasts, cubed
• 2 cups broccoli florets
• 2 bell peppers, chopped
• 1 red onion, chopped
• 3 tablespoons olive oil
• 3 tablespoons soy sauce
• 2 tablespoons honey
• 1 tablespoon sesame oil
• 2 cloves garlic, minced
• Sesame seeds for garnish

 

Instructions:

 

1. Preheat oven to 425°F.
2. In a bowl, whisk together soy sauce, honey, sesame oil, and garlic.
3. Toss chicken and vegetables with olive oil and the sesame sauce.
4. Spread on a baking sheet and roast for 20-25 minutes, until chicken is cooked through.
5. Garnish with sesame seeds before serving.

 

25. Sheet Pan BBQ Chicken and Ranch Bowls

Protein: 12g per serving | Calories: 350

 

An easy weeknight dinner with BBQ chicken and ranch-seasoned vegetables. [17]

 

Ingredients:

 

• 4 boneless, skinless chicken thighs
• 1 cup cherry tomatoes
• 2 bell peppers, chopped
• 1 red onion, chopped
• 2 tablespoons olive oil
• ½ cup BBQ sauce
• 2 tablespoons ranch seasoning
• Fresh cilantro for garnish

 

Instructions:

 

1. Preheat oven to 400°F.
2. Arrange chicken and vegetables on a baking sheet.
3. Brush chicken with BBQ sauce and drizzle vegetables with olive oil and ranch seasoning.
4. Roast for 25-30 minutes, until chicken is cooked through.
5. Garnish with fresh cilantro before serving.

 

26. Sheet Pan Mediterranean Chicken and Veggies

Transport yourself to the Mediterranean with this dish featuring chicken, veggies, herbs, and a lemon tahini dressing. [13]

 

Ingredients:

 

• 4 boneless, skinless chicken breasts
• 2 cups cherry tomatoes
• 1 zucchini, sliced
• 1 yellow squash, sliced
• 1 red onion, sliced
• ½ cup kalamata olives
• 3 tablespoons olive oil
• 2 teaspoons dried oregano
• 1 teaspoon dried basil
• For lemon tahini dressing:
• ¼ cup tahini
• 2 tablespoons lemon juice
• 2 tablespoons water
• 1 clove garlic, minced
• Salt to taste

 

Instructions:

 

1. Preheat oven to 400°F.
2. Arrange chicken and vegetables on a baking sheet. Drizzle with olive oil and season with oregano, basil, salt, and pepper.
3. Roast for 25-30 minutes, until chicken is cooked through.
4. Meanwhile, whisk together tahini, lemon juice, water, garlic, and salt until smooth.
5. Drizzle the lemon tahini dressing over the cooked chicken and vegetables before serving.

 

Conclusion

Sheet pan meals are a fantastic way to enjoy delicious, high-protein dinners with minimal effort and cleanup. With endless combinations of proteins, vegetables, and seasonings, you can easily create a variety of healthy and satisfying meals to suit your taste and dietary needs. These 26 recipes provide a solid foundation for your weekly meal planning, whether you’re cooking for yourself, your family, or meal prepping for the week ahead. So grab a sheet pan and start creating nutritious, flavorful meals that everyone will love!

References

[1] Skinnytaste – Chicken Shawarma Sheet Pan Dinner [2] EatingWell – Sheet-Pan Turkey Meatballs with Zucchini & Potatoes [3] EatingWell – My Mom’s Favorite High-Protein Sheet-Pan Dinner Recipe [4] Downshiftology – Greek Sheet Pan Chicken Dinner [5] Nourish Move Love – 21 High-Protein Dinners [6] Wholesome Yum – Sheet Pan Fajitas (Steak Or Chicken) [7] Allrecipes – Sheet Pan Garlic Butter Steak Bites with Veggies Recipe [8] Live Simply – Healthy Beef and Broccoli (Easy Sheet Pan Recipe) [9] Chelsea’s Messy Apron – Sheet Pan Sausage and Veggies [10] Allrecipes – Sheet Pan Shrimp Fajitas Recipe [11] Garden in the Kitchen – Sheet Pan Mediterranean Cod [12] Holy Cow Vegan – Sheet Pan Tofu with Chickpeas [13] The Real Food Dietitians – 14 Sheet Pan Chicken Recipes [14] Girl Gone Gourmet – Sheet Pan Breakfast with Sausage, Eggs and Potatoes [15] Just a Taste – Sheet Pan Chicken Teriyaki and Veggies [16] Eat Yourself Skinny – Sheet Pan Sesame Chicken and Veggies [17] All the Healthy Things – Sheet Pan BBQ Chicken and Ranch Bowls

 

27. One Pan Roasted Chicken Veggie Bake

Protein: 35g per serving

 

This is an easy, delicious and healthy dinner that you can get into the oven quickly. The juicy roasted chicken and colorful, tender vegetables all cook at the same time on one sheet pan. [5]

 

Ingredients:

 

• 2 lbs bone-in, skin-on chicken thighs
• 1 lb baby red potatoes, quartered
• 1 lb carrots, chopped
• 1 lb green beans, trimmed
• 1 red onion, cut into wedges
• 4 cloves garlic, minced
• 3 tbsp olive oil
• 2 tbsp fresh rosemary, chopped
• 2 tbsp fresh thyme leaves
• 1 tsp salt
• ½ tsp black pepper

 

Instructions:

 

1. Preheat oven to 425°F.
2. In a large bowl, combine potatoes, carrots, green beans, red onion, and garlic.
3. Drizzle with olive oil and toss with rosemary, thyme, salt, and pepper.
4. Spread vegetables on a large baking sheet and nestle chicken thighs among them.
5. Roast for 35-40 minutes, until chicken reaches 165°F internal temperature and vegetables are tender and golden.

 

28. Sheet Pan Pork Tenderloin

Protein: 37g per serving

 

This sheet-pan pork tenderloin is a one-pan meal that has quickly become a family favorite because the ingredients taste so good together. [5]

 

Ingredients:

 

• 1½ lbs pork tenderloin
• 1½ lbs Yukon gold baby potatoes, halved
• 1 lb asparagus, trimmed
• 3 tbsp olive oil, divided
• 1 tsp chili powder
• 1 tsp onion powder
• 1 tsp garlic powder
• ½ tsp chipotle powder
• 1 tsp salt
• ½ tsp black pepper
• 2 tbsp mayonnaise
• 2 tbsp whole grain mustard

 

Instructions:

 

1. Preheat oven to 425°F.
2. In a small bowl, combine chili powder, onion powder, garlic powder, chipotle powder, salt, and pepper. Rub the spice mixture all over the pork tenderloin.
3. Toss potatoes with 2 tablespoons olive oil and arrange on a large baking sheet. Place the pork tenderloin in the center.
4. Roast for 15 minutes.
5. Remove from oven, add asparagus to the pan, drizzle with remaining 1 tablespoon olive oil, and return to oven for another 10-15 minutes, until pork reaches an internal temperature of 145°F.
6. Let pork rest for 5 minutes before slicing.
7. Mix mayonnaise and mustard together and serve alongside the pork and vegetables.

 

29. Sheet Pan Honey Glazed Salmon With Asparagus

Protein: 25g per serving

 

Sweet and savory, this honey-glazed salmon cooks on a single sheet pan with asparagus for a healthful, easy meal you can make in less than 30 minutes. [5]

 

Ingredients:

 

• 4 salmon fillets (6 ounces each), wild-caught
• 1 lb asparagus, trimmed
• 2 tbsp olive oil
• Salt and pepper to taste
• 3 tbsp honey
• 2 tbsp coconut aminos (or soy sauce)
• 2 cloves garlic, minced
• 1 tsp cornstarch
• 1 tbsp water
• 1 lemon, sliced
• 2 green onions, sliced

 

Instructions:

 

1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
2. Arrange salmon fillets and asparagus on the baking sheet. Drizzle asparagus with olive oil and season everything with salt and pepper.
3. In a small saucepan, combine honey, coconut aminos, and garlic. Bring to a simmer over medium heat.
4. Mix cornstarch with water and add to the sauce. Stir until thickened, about 1-2 minutes.
5. Brush the honey glaze over the salmon fillets.
6. Bake for 12-15 minutes, until the salmon flakes easily with a fork and the asparagus is tender.
7. Garnish with lemon slices and green onions before serving.

 

30. One-Pan Chicken Caesar Veggie Bake

Protein: 34g per serving | Calories: 400 | Prep: 20 min | Cook: 30 min | Total: 50 min | Serves: 5

 

One pan, 7 ingredients and 20 minutes of prep time is all it takes for this Chicken Caesar Veggie Bake to come together! This recipe is Whole30-friendly and features juicy chicken marinated in a creamy Caesar dressing, roasted with potatoes, carrots, green beans, and onion. [13]

 

Ingredients:

 

• 1¾ – 2 lbs. chicken legs, skin on (may sub chicken thighs or breasts)
• ¾ cup Tessemae’s Caesar Dressing + additional for drizzling
• 16 oz. small potatoes, halved or quartered if larger
• 12 oz. carrots, cut into 2–3 inch sticks
• 12 oz. green beans, trimmed
• 1 medium red onion, cut into wedges
• 3–4 cloves garlic, minced (about 2 Tbsp.)
• ½ Tbsp. avocado or olive oil
• Salt & Pepper

 

Instructions:

 

1. Place the Caesar dressing and chicken legs in a glass container. Toss to coat. Cover and refrigerate. Marinate for at least 4 hours or overnight.
2. Preheat oven to 425ºF. Line a large baking sheet with parchment (optional).
3. Add veggies to the pan, drizzle lightly with oil, toss to coat veggies. Make spaces for chicken legs. Remove chicken legs from marinade and add to pan. Discard excess marinade. Dash all with salt and pepper.
4. Bake in the oven for 20 minutes. Remove from oven and toss veggies and flip chicken legs. Place pan back in oven and bake for an additional 8-10 minutes.
5. Remove from oven and serve.
6. Drizzle chicken and veggies with a little Caesar dressing if you wish. Garnish with chopped parsley and cracked black pepper.

 

Nutrition per serving: Calories: 400 kcal | Carbohydrates: 25g | Protein: 34g | Fat: 18g | Fiber: 4g